Warm-up:
- Jog to running track then
- 25m easy pace (high knees, donkey kick, high skipping, side skipping, backward skipping, and forward sprint to halfway then backpedal).
- Static stretching as needed
WOD:
4 Rounds for Time:
- Run 800 meters
Rest 2 minutes between rounds
Post times to Comments.
- Run 800 meters
Rest 2 minutes between rounds
Post times to Comments.
Cool Down:
Rig:
- Hang from
Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!